Comparing Nutrients in 14 ounces Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	9%	16%	75%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	50.8% 1472kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	28.6% 27.7g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	13.3% 4.25g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	113% 1.8g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	65% 11g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	221% 287g	73.5% 96g	130g per day for Men 19-50 years
Sugars	169% 122g	15% 11g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	72% 27.4g	116% 44g	38g per day for Men 19-50 years
Protein	62.5% 35g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	295% 3.54mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	310% 4.04mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	297% 47.5mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.6% 2.68mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	365% 4.75mg	245% 3.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	237% 949μg	235% 941μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.53% 3.18mg	6.17% 5.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14.6% 2.2mg	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	118% 1179mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	161% 1.44mg	807% 7.26mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	531% 42.5mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	87% 365mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	384% 8.83mg	364% 8.37mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	168% 1175mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	43.7% 1484mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	118% 65μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	137% 2048mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.9% 33g	0.13% 4.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry vs Roasted Sunflower Seeds:

• Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 8.4 times more Vitamin B1, 4.1 times more Vitamin B2, 1.7 times more Vitamin B3 and 1.5 times more Vitamin B6 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 10.4 times more Vitamin B5, 1.8 times more Vitamin C, 47.5 times more Vitamin E and 1.4 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B9 per 14 oz.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry vs Roasted Sunflower Seeds:

• Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 4.2 times more Calcium, 2.8 times more Iron and 172 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5 times more Copper, 1.4 times more Magnesium, 3.9 times more Phosphorus, 2.3 times more Potassium, 4.8 times more Selenium and 2.7 times more Zinc than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 6.6 times more Omega 3, 3 times more Carbohydrate and 11.3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 7.1 times more Fat, 4.9 times more Saturated Fat, 11.8 times more Omega 6, 1.6 times more Fiber and 2.2 times more Protein than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.